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Onion vs Bell pepper - In-Depth Nutrition Comparison

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A recap on differences between Onion and Bell pepper

  • Onion has less Vitamin C, Vitamin B6, and Vitamin K.
  • Bell pepper covers your daily Vitamin C needs 81% more than Onion.
  • Bell pepper contains 2 times less Sugar than Onion. Onion contains 4.24g of Sugar, while Bell pepper contains 2.4g.

Food varieties used in this article are Onions, raw and Peppers, sweet, green, raw.

Infographic

Onion vs Bell pepper infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +130%
Contains more Phosphorus +45%
Contains more Zinc +30.8%
Contains more Iron +61.9%
Contains more Potassium +19.9%
Contains less Sodium -25%
Contains more Copper +69.2%
Equal in Magnesium - 10
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 7% 8% 8% 13% 13% 1% 5% 14%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 13% 8% 9% 16% 1% 4% 22%
Contains more Calcium +130%
Contains more Phosphorus +45%
Contains more Zinc +30.8%
Contains more Iron +61.9%
Contains more Potassium +19.9%
Contains less Sodium -25%
Contains more Copper +69.2%
Equal in Magnesium - 10

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Onion
2
:
Contains more Vitamin B5 +24.2%
Contains more Folate +90%
Contains more Vitamin A +18400%
Contains more Vitamin E +1750%
Contains more Vitamin C +986.5%
Contains more Vitamin B1 +23.9%
Contains more Vitamin B3 +313.8%
Contains more Vitamin B6 +86.7%
Contains more Vitamin K +1750%
Equal in Vitamin B2 - 0.028
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 25% 12% 7% 3% 8% 28% 15% 0% 1%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 23% 8% 0% 268% 15% 7% 9% 6% 52% 8% 0% 19%
Contains more Vitamin B5 +24.2%
Contains more Folate +90%
Contains more Vitamin A +18400%
Contains more Vitamin E +1750%
Contains more Vitamin C +986.5%
Contains more Vitamin B1 +23.9%
Contains more Vitamin B3 +313.8%
Contains more Vitamin B6 +86.7%
Contains more Vitamin K +1750%
Equal in Vitamin B2 - 0.028

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Onion Bell pepper
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Rich in vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Onion Bell pepper Opinion
Net carbs 7.64g 2.94g Onion
Protein 1.1g 0.86g Onion
Fats 0.1g 0.17g Bell pepper
Carbs 9.34g 4.64g Onion
Calories 40kcal 20kcal Onion
Starch 0g 0g
Fructose 1.29g 1.12g Onion
Sugar 4.24g 2.4g Bell pepper
Fiber 1.7g 1.7g
Calcium 23mg 10mg Onion
Iron 0.21mg 0.34mg Bell pepper
Magnesium 10mg 10mg
Phosphorus 29mg 20mg Onion
Potassium 146mg 175mg Bell pepper
Sodium 4mg 3mg Bell pepper
Zinc 0.17mg 0.13mg Onion
Copper 0.039mg 0.066mg Bell pepper
Vitamin A 2IU 370IU Bell pepper
Vitamin E 0.02mg 0.37mg Bell pepper
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 7.4mg 80.4mg Bell pepper
Vitamin B1 0.046mg 0.057mg Bell pepper
Vitamin B2 0.027mg 0.028mg Bell pepper
Vitamin B3 0.116mg 0.48mg Bell pepper
Vitamin B5 0.123mg 0.099mg Onion
Vitamin B6 0.12mg 0.224mg Bell pepper
Folate 19µg 10µg Onion
Vitamin B12 0µg 0µg
Vitamin K 0.4µg 7.4µg Bell pepper
Tryptophan 0.014mg 0.012mg Onion
Threonine 0.021mg 0.036mg Bell pepper
Isoleucine 0.014mg 0.024mg Bell pepper
Leucine 0.025mg 0.036mg Bell pepper
Lysine 0.039mg 0.039mg
Methionine 0.002mg 0.007mg Bell pepper
Phenylalanine 0.025mg 0.092mg Bell pepper
Valine 0.021mg 0.036mg Bell pepper
Histidine 0.014mg 0.01mg Onion
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.042g 0.058g Onion
Monounsaturated Fat 0.013g 0.008g Onion
Polyunsaturated fat 0.017g 0.062g Bell pepper

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Onion Bell pepper
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
8
Onion
34
Bell pepper
Mineral Summary Score
8
Onion
9
Bell pepper

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
7%
Onion
5%
Bell pepper
Carbohydrates
9%
Onion
5%
Bell pepper
Fats
0%
Onion
1%
Bell pepper

Comparison summary

Which food is lower in Saturated Fat?
Onion
Onion is lower in Saturated Fat (difference - 0.016g)
Which food is lower in glycemic index?
Onion
Onion is lower in glycemic index (difference - 17)
Which food is cheaper?
Onion
Onion is cheaper (difference - $0.1)
Which food is lower in Sugar?
Bell pepper
Bell pepper is lower in Sugar (difference - 1.84g)
Which food contains less Sodium?
Bell pepper
Bell pepper contains less Sodium (difference - 1mg)
Which food is richer in vitamins?
Bell pepper
Bell pepper is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Onion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170000/nutrients
  2. Bell pepper - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170427/nutrients

All the Daily Values are presented for males aged 31-50, for 2000 calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.